17-03-2013, 12:45 PM
Yesterday I did the 5km paced run aiming for between 19 and 19:30
Time: 19:09 so averaged close to 3:50 mins/km
laps: 3:50, 3:49, 3:49, 3:54 and 3:47
Was hoping to keep the averages closer to 3:48 but didn't work out that way
I did a 3.2 km out and the rest back in as it was on a measured course so might explain the slower 4th interval or that could have been just down to getting tired as I felt I really had to push the last km
I would have thought after running a 18:26 a couple of weeks ago running 19 to 19:30 would have felt easier but not for this session! I also chose a much flatter route for this than before. I also seemed
Anyway I know its probably due to a cumlative effect of the other sessions and wasn't as rested for this as would have been for the 5km race. Also I did this solo and didn't have anyone to push me on. Another thing ( excuse ) kind of just got up early and went and did the run without properly fueling myself which could also explain that as well.
All in all I'm happy with the result, while I didn't hit "my" target I hit the target of the session and had a good hard paced run.
I've just one question for my easy/slower runs just how fast should I be doing them? When I'm doing them I dont really watch my pace/HR and just go on feel and do whatever feels easy/comfortable but looking back at the runs that can be as slow as 5:30mins/km is that going a bit too slow?
Time: 19:09 so averaged close to 3:50 mins/km
laps: 3:50, 3:49, 3:49, 3:54 and 3:47
Was hoping to keep the averages closer to 3:48 but didn't work out that way
I did a 3.2 km out and the rest back in as it was on a measured course so might explain the slower 4th interval or that could have been just down to getting tired as I felt I really had to push the last kmI would have thought after running a 18:26 a couple of weeks ago running 19 to 19:30 would have felt easier but not for this session! I also chose a much flatter route for this than before. I also seemed
Anyway I know its probably due to a cumlative effect of the other sessions and wasn't as rested for this as would have been for the 5km race. Also I did this solo and didn't have anyone to push me on. Another thing ( excuse
) kind of just got up early and went and did the run without properly fueling myself which could also explain that as well.All in all I'm happy with the result, while I didn't hit "my" target I hit the target of the session and had a good hard paced run.
I've just one question for my easy/slower runs just how fast should I be doing them? When I'm doing them I dont really watch my pace/HR and just go on feel and do whatever feels easy/comfortable but looking back at the runs that can be as slow as 5:30mins/km is that going a bit too slow?